July Newsletter 2011 - Fat Tracks Mountain Bike Club
July Newsletter 2011 - Fat Tracks Mountain Bike Club
July Newsletter 2011 - Fat Tracks Mountain Bike Club
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FAT TRACKS<br />
MOUNTAIN BIKE CLUB<br />
Port Elizabeth - www.fattracks.co.za<br />
CLUB NEWSLETTER<br />
<strong>July</strong> <strong>2011</strong><br />
inside<br />
this issue:<br />
Baakens Valley news<br />
Competition Time!<br />
Notice on Longmore Forest<br />
Caring for your MTB
FAT TRACKS MOUNTAIN BIKE CLUB<br />
Port Elizabeth - www.fattracks.co.za<br />
Committee Contact Details<br />
KATHY VAN DYK<br />
Chair<br />
082 789 1603<br />
kathy@fattracks.co.za<br />
BRAD JACKSON<br />
Vice Chair<br />
082 651 9182<br />
brad@fattracks.co.za<br />
DEIRDRE HAYTER<br />
Secretary<br />
041 373 2016<br />
dee@fattracks.co.za<br />
STEPHEN CRADOCK<br />
Treasurer<br />
082 372 3387<br />
stephen@fattracks.co.za<br />
JULIE BRIGGS<br />
083 304 2646<br />
julie@fattracks.co.za<br />
JAMES HART<br />
082 325 2569<br />
james@fattracks.co.za<br />
SANDY HART<br />
082 678 4691<br />
sandy@fattracks.co.za<br />
CHARLIE JACKSON<br />
082 341 5166<br />
charlie@fattracks.co.za<br />
About <strong>Fat</strong> <strong>Tracks</strong><br />
<strong>Fat</strong> <strong>Tracks</strong> is the first <strong>Mountain</strong> Bicycle<br />
<strong>Club</strong> in South Africa. Established in<br />
1989, the club has consistently led the<br />
growth of <strong>Mountain</strong> Biking in South<br />
Africa. As a club we recognize the<br />
importance of catering for all mountain<br />
biking enthusiasts irrespective of level<br />
of fitness or skill. The club organizes<br />
racing and social events for club and<br />
visiting members.<br />
The <strong>Newsletter</strong><br />
Nothing may be reprinted in whole<br />
or in part without written permission<br />
from the Chairman. While reasonable<br />
precautions have been taken to ensure<br />
the accuracy of information from<br />
sources and given to readers, the <strong>Club</strong><br />
cannot accept responsibility for any<br />
inconvenience or damage that may<br />
arise therefrom.<br />
Pedal Torque:<br />
From the Chairman<br />
Hello <strong>Fat</strong> <strong>Tracks</strong> and Friends,<br />
Thank you to Evan, Melanie and Charl<br />
for reviving the newsletter. Anyone<br />
is welcome to submit MTBing related<br />
stories, race reviews or articles to<br />
newsletter@fattracks.co.za.<br />
The calendar has been updated<br />
for the next six months and the social<br />
rides on a Friday afternoon have started<br />
again and we meet at Merrell Norm-<br />
Hudlin Trails. Saturday social rides<br />
will take place on the first Saturday of<br />
every month and Social Evenings on<br />
the first Friday of every month. We are<br />
also hoping to organise 2 social riding<br />
weekends away. Details on these to<br />
follow shortly.<br />
Merrell Norm-Hudlin Trails<br />
A fantastic opportunity for all paid up<br />
<strong>Fat</strong> <strong>Tracks</strong> members for <strong>2011</strong> - you now<br />
have the opportunity to ride at Merrell<br />
Norm-Hudlin trails for the next 6 months<br />
for FREE. You will have to fill in the<br />
application form and sign the indemnity<br />
but you will not have to pay the subs<br />
for the 6 months. Please don’t forget to<br />
sign in and out when you do make use<br />
of the trails.<br />
Permanent Numbers<br />
Members can collect their permanent <strong>Fat</strong><br />
<strong>Tracks</strong> number boards from Cyclo Pro.<br />
You are required to ride with them in<br />
Longmore Forest (permit still required)<br />
and Merrell Norm-Hudlin Trails.<br />
Log Point Races<br />
Scott Ayton Memorial on the 7th August<br />
St Francis MTB on the 4th September<br />
Steeltek on the 2nd October and<br />
Longmore Classic on the 13th November<br />
Provincial Marathon Selection events:<br />
Kat Fort Beaufort on the 11th<br />
September and Addo Mondi on the 31<br />
October <strong>2011</strong>.<br />
Upcoming Events not to be missed<br />
The 4 week Night Series starts on the<br />
13th of <strong>July</strong>.<br />
The first series of 2 Spur<br />
Schools Legue MTB races and fun is on<br />
the 23rd <strong>July</strong>.<br />
Happy and Safe <strong>Mountain</strong> Biking<br />
Kind Regards<br />
Kathy
FAT TRACKS MOUNTAIN BIKE CLUB<br />
Port Elizabeth - www.fattracks.co.za<br />
THE BAAKENS<br />
VALLEY MAY<br />
MONTHLY<br />
REPORT<br />
The Baakens Valley Rangers is a<br />
partnership project of WESSA -<br />
Eastern Province Region and the<br />
Nelson Mandela Bay Municipality,<br />
to manage a cohort of Rangers to<br />
patrol the Baakens Valley, Port<br />
Elizabeth.<br />
The Baakens Valley Rangers<br />
form an integral part of the Walk Safe<br />
Programme, the security component<br />
of the Baakens Valley Recovery<br />
Programme.<br />
This Baakens Valley Rangers<br />
programme is funded by: Cannon<br />
Eastern Cape, Dynamic Commodities<br />
and Lion Roars.<br />
Over the last few years,<br />
neglect and an increase in violent crime<br />
that reduced community use led to<br />
degradation of the Baakens Valley.<br />
A partnership was formed<br />
in 2007 between Baakens Valley<br />
Preservation Trust - BVPT), the<br />
local municipality (NMBM) and an<br />
environmental NGO (WESSA-EP) to<br />
attempt recovery of the Baakens Valley<br />
as a valued community asset; through a<br />
community-driven process.<br />
To download the full document,<br />
please click HERE.<br />
Key Features of the 2012 Momsen AL329 29er:<br />
• Oversize taper headtube design frame<br />
• Lighter SR Raidon air fork with taper steerer tube<br />
• Remote suspension lockout<br />
• Shimano PD-M505 clipless pedals<br />
• Shimano M542 External BB Crankset<br />
• Stan’s No Tubes ZTR Crest rims with Shimano hubs<br />
• Shimano HG50 Cassette 11-34t<br />
• Tyres: Continental X-King 2.4 Fr, Race King 2.2 Rr<br />
• Lighter handlebar and stem<br />
• Lock-on grips<br />
WIN THIS 2012<br />
MOMSEN 29’er MTB<br />
You can win this mountain bike by<br />
entering the MTB Fun and Spur Schools<br />
League (running from 23 <strong>July</strong> to 20<br />
August). The 29er will be available only<br />
to adults. Up for grabs for the younger<br />
ones will be a 26er from Momsen,and<br />
photographs of this bike will be<br />
released to the public shortly. For this<br />
competition, don’t wait too long as there<br />
are only 150 positions open for adults.<br />
Also, only online entries for the MTB Fun<br />
and Spur Schools League qualify!
FAT TRACKS MOUNTAIN BIKE CLUB<br />
Port Elizabeth - www.fattracks.co.za<br />
NOTICE: LONGMORE FOREST<br />
Riders are now required to<br />
ride with their <strong>Fat</strong> <strong>Tracks</strong><br />
number boards at all times<br />
while riding in Longmore<br />
Forest.<br />
Longmore Forest is privately<br />
owned land (owned by MTO Forestry)<br />
and is a working farm. Money they<br />
receive from the cycling community<br />
is minimal, and they only allow us to<br />
ride there due to some of the foresters<br />
enjoying the sport themselves.<br />
It is no-one’s right to ride in<br />
Longmore Forest, but actually a HUGE<br />
privilege. Should we not obey their<br />
general rules (no cars in Longmore<br />
Forest, no taking down of gates, no<br />
riding without permits or number<br />
boards), this arrangement could very<br />
easily be taken away from us all. We<br />
urge you to consider all your fellow<br />
mountain bikers and obey the rules; it is<br />
for the benefit of all.
FAT TRACKS MOUNTAIN BIKE CLUB<br />
Port Elizabeth - www.fattracks.co.za<br />
NOT EVEN CLOSE TO BEING<br />
DEAD YET, SAYS SPUD<br />
On the 14th November<br />
2010 I weighed 74,8kg. On<br />
the 20th December 2010<br />
I weighed 66,4kg, a loss<br />
of 8,4kg in seven weeks. I<br />
was drinking over 10 litres<br />
of water a day, and had to<br />
take a 3-hour nap as soon as<br />
I got home from the office.<br />
My vision went from near<br />
perfect to not being able<br />
to see who it was that was<br />
standing a meter in front of<br />
my face.<br />
My quick visit to the doctor on<br />
the 20th December confirmed that I was<br />
a Type 2 diabetic with my blood glucose<br />
at 29,2. My quick visit turned out to be<br />
the entire morning as well as every day<br />
for the next week for tests.<br />
Apart from the vision issue,<br />
the high blood sugar attacks the body’s<br />
protein and to a lesser extent body fat.<br />
This leaves the victim with almost zero<br />
energy levels. Diabetes can be controlled<br />
by medication, diet, and exercise, which<br />
meant that I eventually had to force<br />
myself out for a ride. This eventually<br />
happened on the 20th January <strong>2011</strong> in<br />
kit that was three sizes to large for me.<br />
It was the toughest 6km I have done for<br />
a while, made easier by breaking it into<br />
two 3km rides with a relaxing 30 minute<br />
break on the railway line before heading<br />
home and having a three hour recovery<br />
nap.<br />
On the 5th February <strong>2011</strong><br />
I lined up with three friends, Kathy,<br />
Justin, and Todd, who were going to<br />
baby-sit me through the Herald Addo<br />
MTB 45km, and a fine job they did. I<br />
didn’t think I would make a distance that<br />
suddenly seemed so daunting after only<br />
two weeks back on the bike and yet a<br />
few hours later there we were crossing<br />
the line together. A month later I was<br />
crossing the finishing line at the <strong>2011</strong><br />
Argus in Cape Town and well on my way<br />
to recovery.<br />
Where to from here was my<br />
next question. Diabetes awareness is<br />
where I am for the rest of my life. I have<br />
organised a Trans Baviaans team which<br />
consists of 2 riders with Type 2 Diabetes<br />
and 2 riders that are non – diabetic. We<br />
have very kindly had our kit sponsored<br />
by Accu – Chek, and Futurelife have<br />
donated a case of their porridge for our<br />
ride. This year we are riding to simply<br />
bring awareness about the disease and<br />
I am dedicating it to my young friend<br />
Kayla de Beer and all the other young<br />
kids with Type 1 diabetes.<br />
My goal for 2012 is to organise<br />
a Diabetes “Ride for Cure” right here<br />
in PE, perhaps ambitious and if it gets<br />
postponed by a year so be it, but happen<br />
it will.<br />
Spud is back on the road.<br />
Keith.heydenrych@gm.com
FAT TRACKS MOUNTAIN BIKE CLUB<br />
Port Elizabeth - www.fattracks.co.za<br />
SPOTLIGHT<br />
ON: MTB FUN<br />
AND SPUR<br />
MTB SCHOOLS<br />
LEAGUE<br />
SERIES RACES<br />
IN PE<br />
For the third year in a row,<br />
<strong>Fat</strong> <strong>Tracks</strong> is involved with<br />
the Spur MTB Schools League<br />
in Port Elizabeth. As with the<br />
previous events, we cater<br />
for all club members and not<br />
schools only. The adults’ and<br />
schools’ races are separate<br />
with different start times.<br />
This helps in keeping it<br />
fair so that all riders can<br />
compete against their own<br />
age groups and fitness and<br />
skills levels.<br />
As on previous events this<br />
year’s will be lap racing on single track.<br />
One lap will be between 4 - 5km. The<br />
event takes place at Merrell-Norm Hudlin<br />
trails that has great singletrack that are<br />
slow speeds and are non-technical. If<br />
you are a racer and go fast, you need<br />
to be agile and skilled to make the tight<br />
turns at speed!<br />
Both adults and schools race for<br />
one hour, and the winner is the one who<br />
completes the most laps. The emphasis’s<br />
is on fun, but we promise to have real<br />
quality riders against whom you can test<br />
your fitness.<br />
Proof that the emphasis is on<br />
fun, the lucky rider gets the biggest<br />
prize and not the fastest. Two mountain<br />
bikes are on offer as lucky draws. For<br />
the adults, a 2012 Momsen 29er, only<br />
available in SA towards the end of<br />
August, is available, and a 26er is up for<br />
grabs for the schools league entrants<br />
only.<br />
All schools league riders who<br />
participate in both events will receive a<br />
free Norm Hudlin membership valued at<br />
R50. Only online entries will qualify for<br />
the bike draws and starter packs.<br />
Adults entries limited to 150<br />
and for the schools league starter packs<br />
are limited to first 100 entrants. For your<br />
entry form and more info, please visit<br />
<strong>Fat</strong> <strong>Tracks</strong> at http://www.fattracks.co.za.<br />
CARING FOR YOUR BIKE<br />
WORDS AND PICTURE BY Charl Joubert<br />
There are many myths and<br />
misconceptions about caring<br />
for your bike.<br />
Always clean your bike: Be<br />
careful who you take advice from. When<br />
I got my first (steel frame) bike my<br />
friend suggested the best way to clean<br />
a bike is with Handy Andy! Great for a<br />
clean bike, but it takes all protection off<br />
and corrosion sets in quick.<br />
• A good idea is to clean your bike with a<br />
good liquid car shampoo combined with<br />
a wax base. DON’T bring any pressure<br />
hose close to your bike. It is very<br />
tempting, but a big no. To play it safe,<br />
use only a bucket and sponge. Beware<br />
of water getting into any pivot points on<br />
a dual suspension. Once every 3 to 6
FAT TRACKS MOUNTAIN BIKE CLUB<br />
Port Elizabeth - www.fattracks.co.za<br />
FAT TRACKS<br />
TALKS TO<br />
FACEBOOK’S<br />
THE TWIGG<br />
WORDS BY The Twigg<br />
I, The Twigg have been<br />
called on by representatives<br />
of a group you call FAT<br />
TRACKS. It seems the<br />
whimpering and crying of<br />
grown men has become too<br />
much to bare. They make<br />
the fatal mistake you see,<br />
of comparing their skill and<br />
levels of speed and prowess<br />
to I, The Twigg.<br />
It is on their knees that I was<br />
approached and after thought have<br />
decided to assist in making you the<br />
members of this group <strong>Fat</strong> <strong>Tracks</strong> more<br />
adept at trying to compete with me. My<br />
driving force is to be challenged.<br />
So it is with this in mind that I<br />
have planned what is to follow:<br />
months use a normal car wax. It helps<br />
to protect and dirt does not stick to wax<br />
so easily.<br />
• Clean your bike before you store it:<br />
The worst thing you can do to a bike is<br />
clean it with a hose and put it away for<br />
a week or more. The tiny water particles<br />
will sit in you chain and any bearing<br />
helping corrosion.<br />
• No harm can be done storing your bike<br />
dirty after a dry ride. The same does not<br />
apply after a wet ride.<br />
• Best to do after a good wash or wet<br />
ride is dry it as best as possible, lube<br />
the chain and all pivot points and go for<br />
a ride, even if it is only short. When the<br />
parts start moving most of the water will<br />
evaporate.<br />
• I will nominate your representatives<br />
to hold gatherings of you riders, where<br />
depending on your levels you will be<br />
accommodated in rides varying from,<br />
“at least I am on my bike and enjoying<br />
nature” to “how can The Twigg be so<br />
good”<br />
• I will be present at these rides, but<br />
will not lead. The trails will be mine. The<br />
crying not.<br />
Participate. I dare you. Let me<br />
see you sweat...<br />
If you dare visit <strong>Fat</strong>tracks’s own<br />
“The Twigg” on facebook: http://www.<br />
facebook.com/home.php#!/pages/The-<br />
Twigg/199928163370936
FAT TRACKS MOUNTAIN BIKE CLUB<br />
Port Elizabeth - www.fattracks.co.za<br />
MELANIE’S SANI2C ADVENTURE <strong>2011</strong><br />
WORDS AND PICTURES by Melanie and<br />
Russell Darlow.<br />
Team Ken and Fred*, Russell<br />
(husband) and I arrived<br />
at Underberg School on<br />
Tuesday 17 May to register<br />
for what was to be the most<br />
amazing experience of my<br />
life: the Sani2C Adventure.<br />
This is where the experience<br />
started and where we were<br />
spoilt with the most amazing<br />
clothing that probably came<br />
to half our entry fee if not<br />
more.<br />
We were lucky enough to have<br />
friends of friends living 6km outside of<br />
Underberg on a dairy farm, so they had<br />
as for the night and we could enjoy a<br />
warm sleep in a comfy bed before the<br />
start of our Day One.<br />
We were in ‘I’ batch scheduled<br />
to leave at 08h20, and what a vibe in<br />
the starting chutes! We set off on an<br />
undulating district road for 7km, winding<br />
through some pastures before the first<br />
climb. We then entered some dual single<br />
track through the Oak Maze, a little<br />
more district road and then the first<br />
significant climb up to the highest point<br />
of the event, then some fast downhill<br />
dual single track through cool pine<br />
forests and double bridge crossings.<br />
Through the forest towards the<br />
valley, approaching the 200m curved,<br />
submerged and floating bridge – I was<br />
sure I was going to fall off of this bridge<br />
and this is what I feared most of Day<br />
One. Absolutely awesome!<br />
Some more single track<br />
awaited us on our approach to our first<br />
water table at Donnybrook. I don’t<br />
think any water tables can live up to<br />
those of Sani’s: chocolates, energade,<br />
coke, donuts, flapjacks and syrup,<br />
banana bread, potatoes, Chelsea buns,<br />
sandwiches, oranges, bananas, and<br />
more, and they weren’t all the same!<br />
Refuelled we set off through the forest,<br />
some up and down, followed by some<br />
more single track with a few technical<br />
sections taking us down to the final<br />
valley for the day. Day One’s 83km<br />
ended with a short and nasty climb to<br />
the finish at Mackenzie Country <strong>Club</strong><br />
where we had a warm welcome and<br />
enjoyed recovery drink with, took our<br />
bikes for a wash before parking them on<br />
the tennis courts until we visited them<br />
later to give them TLC. We collected our<br />
box filled with our kit for the three days,<br />
found our tents and then headed to the<br />
showers - no queues - before feasting on<br />
lunch.<br />
We relaxed a bit until supper<br />
time and the race briefing for Day Two<br />
and rounded that off with a prize-giving<br />
where they humiliated the first ones to<br />
cross the finish line as the Adventure<br />
is about having fun and not about<br />
racing and winning. They showed us<br />
photographs of the day too. We had a<br />
shower of rain, which sent everyone<br />
running for their tents, which fortunately<br />
didn’t last long.<br />
With batch ‘A’ only leaving<br />
at 7am, we left in ‘I’ again at 08h20<br />
so we didn’t have to get up too early.<br />
Coming from warm PE we weren’t too<br />
well kitted out, so we ventured out with<br />
bare arms and legs and teeth chattering,<br />
but soon warmed up as we started<br />
riding, doing the first few kilometres<br />
of district road (which was to be pretty<br />
much the last for the day) leading us<br />
into a forest with fast singletrack leading<br />
to the Umkomaas Valley. These took<br />
us past some of the most spectacular<br />
views of the mighty Umkomaas Valley,<br />
especially as we had a lovely clear day.<br />
We then wound our way down the “wow”<br />
dramatically positioned single track with<br />
switchback descents, descending over<br />
25km, dropping into the valley, where<br />
we could smell our brakes burning.<br />
Speaking of brakes: while<br />
taking my eyes off the road in front of<br />
me for just a split second to look down<br />
to the left to see what lay around the<br />
hairpin bend, a guy a few metres ahead<br />
of us in our line stopped. To avoid me<br />
going into Russell (in front of me), I<br />
pulled those brakes rather hard, the<br />
front ones obviously working better<br />
than the back, and it saw me landing on<br />
my head. Well, my first fall in MTBing<br />
where I wasn’t only going 0.1km/h an<br />
hour. They say there are two types of<br />
MTBers: those who have fallen and those<br />
who have yet to fall. Shall I say I was<br />
“promoted”.<br />
After gathering myself, I<br />
then continued along the descent<br />
of switchbacks rather cautiously.<br />
Fortunately it wasn’t too long until<br />
we were onto a smooth, fast, bushlined<br />
footpath leading past the remote<br />
homesteads of Mchunu’s two wives,<br />
many children and grandchildren, all<br />
cheering us on. Leaving the dancing<br />
Mchunus behind, we entered the real<br />
African bush where the flowing single<br />
track of ‘Heaven Or Hell’ races through<br />
the thorn trees for 3km before the final<br />
climax of Tamika’s Detour, that bottomed<br />
out on the banks of the Umkomaas<br />
River.<br />
The reality set in that seeing as<br />
we had come down into the valley we’d<br />
need to getup and out of it too... Firstly
FAT TRACKS MOUNTAIN BIKE CLUB<br />
Port Elizabeth - www.fattracks.co.za<br />
though, we followed some trails along<br />
the banks of the Umkomaas for 25km,<br />
where these flats led us onto another<br />
semi-suspended floating bridge and over<br />
another well constructed bridge and over<br />
to the south side of the river, where we<br />
could fill up at our first watering table<br />
(39km mark). From here the climbing<br />
started with mostly single track, but<br />
included about eight river crossings. We<br />
pushed a bit on some of these climbs, all<br />
of this single track and climbing led us<br />
to the Nandos stop (second water table<br />
– for lunch) where the school kids from<br />
the local farm school waited on us hand<br />
and foot, lubed our chains, filled our<br />
water bottles and washed our bikes.<br />
When we thought we were done<br />
climbing and it was time for the home<br />
stretch, we were told we had two more<br />
climbs. Its not called Push of a Cimb for<br />
nothing.<br />
After this the gradient becomes<br />
more manageable and we enjoyed<br />
some flatter single track onto some<br />
fast downhill timber roads to the last<br />
watering table of the day, which left us<br />
with only 15km for the day: undulating<br />
forest roads to then finish off the day<br />
with some long nasty climbs and a tricky<br />
section with our finishing after 101km on<br />
the top of a long hill.<br />
We were welcomed with the<br />
same well organised procedure with<br />
recovery drinks, biking cleaning, our<br />
boxes and tents, and great meals at<br />
Jolivet, where our tents were pitched<br />
between the orange orchards. We could<br />
even have lunch, even though most<br />
people arrived closer to supper, and<br />
we thought the Nandos was our lunch.<br />
We then tucked into the most tender<br />
steak for supper (for 1300 riders) and<br />
our race briefing for Day Three followed<br />
by a presentation of the day. There<br />
was a large number of non-finishers<br />
on Day Two, particularly as we ran out<br />
of daylight hours. However, the cooler<br />
weather definitely made Day Two more<br />
bearable, instead of when the Sani is<br />
in March where the Umkomaas valley<br />
reaches temperatures of 40˚C.<br />
We learned that after our Day<br />
Two’s efforts, despite the fall, we must<br />
have been passing a few teams on<br />
the hills as we managed to move up a<br />
starting batch for Day Three batch ‘H.’<br />
Having not pushed ourselves<br />
too hard on Day One and Two, we felt<br />
surprisingly good. And my butt felt fine,<br />
thanks to Velotex Red Label shorts!<br />
Day Three, which is said to<br />
be the easiest of the three days, was<br />
rather fast through a lot of sugar cane<br />
up into the first and hard climb of the<br />
day, followed by some rollercoasting<br />
single track. It was towards the end of<br />
this fast descent I encountered some<br />
hidden boulders at the 40km on a fast<br />
downhill that caused my front wheel to<br />
slip into a donga and had me ploughing<br />
shoulder first into the ground. When<br />
my knees stopped shaking, I stopped<br />
feeling sorry for myself and pedalled on<br />
very cautiously and I took all downhills<br />
that followed extremely slowly. With my<br />
shaky legs, and fear of coming off at<br />
0.1km/h, I mostly pushed a few short<br />
steep climbs, where I’d normally think<br />
it was no problem and then into a hectic<br />
steep technical climb known as Work to<br />
be Done.<br />
We enjoyed some single<br />
track through coastal bush, and when<br />
entering the coastal terrain it is at least<br />
a reminder that we’re nearing the end.<br />
But just as I thought it is over (you are<br />
a reminded a few times by “Life is not<br />
all Downhill” – a lot of those signs but<br />
up along the routes over the three days,<br />
Sani’s slogan), we had a very long climb<br />
over Heart Rate Hill. At the top of this,<br />
we get to catch our breaths at the last<br />
watering table of the day and enjoy the<br />
last Sani feast. And it was only here<br />
that we bumped into the only other PE<br />
rider, Paul Kemp, after trying to find him<br />
over the three days (I spotted him in his<br />
Squirt attire).<br />
We started the last 20km like a<br />
horse that knows they are headed home.<br />
It was mostly downhill with some more<br />
single track until the Scottsborough<br />
beach, and this year fortunately there<br />
was a scaffolding bridge over the river,<br />
rather than a floating one. As was par<br />
for the course, the day ended with a<br />
long steep tar hill up to Scottburgh High<br />
School. We crossed the finish line after<br />
our 75km and the emotion I felt having<br />
finished caught me by surprise. And all<br />
I got from my team mate and husband<br />
was: “Girls!?”.<br />
I was so grateful and thrilled<br />
to have experienced the Subaru Sani2C<br />
Adventure experience. Well done to<br />
Farmer Glen and his team for a fantastic<br />
ride, the most awesome routes, well<br />
prepared, well organised and all was<br />
absolutely faultless! This should be what<br />
every MTBer aspires to experience.<br />
Thank you to my husband, Russell who<br />
completed Sani in 2009 with a friend,<br />
Mark (Mark rode in 2010 with another<br />
partner) and Russell wanted me to ride<br />
it with him in <strong>2011</strong>. So, from being<br />
someone who up until January 2010<br />
used to do 20km once a month, started<br />
riding more frequently, I could ride and<br />
enjoy and FINISH this great Adventure!<br />
*We cycled in memory of Russell’s dad<br />
Ken and Mark’s dad Fred, who both<br />
passed away from cancer. Russell’s dad<br />
passed away the day Sani entries for<br />
<strong>2011</strong> opened.
FAT TRACKS MOUNTAIN BIKE CLUB<br />
Port Elizabeth - www.fattracks.co.za<br />
STRETCHING<br />
101: SUMMIT<br />
ADVICE<br />
TEAM SKY AT THE TOUR<br />
DE FRANCE AND THE FAT<br />
TRACKS CONNECTION<br />
WORDS BY Charl Joubert AND PICTURE<br />
Supplied.<br />
I am sure most of our<br />
newer <strong>Fat</strong> <strong>Tracks</strong> members<br />
do not know that John Lee<br />
Augustyn, who is riding for<br />
Team Sky, started as a <strong>Fat</strong><br />
<strong>Tracks</strong> member at a very<br />
young age. We are really<br />
proud of our connection.<br />
John Lee became an honorary<br />
<strong>Fat</strong> <strong>Tracks</strong> member in 2008, meaning<br />
that <strong>Fat</strong> <strong>Tracks</strong> have a club member<br />
riding for one of the most professional<br />
cycling teams in the world! He ranks<br />
among one of the best cyclists in South<br />
Africa and certainly no one willl ever<br />
forget the way he rode away from the<br />
best riders in the world on the highest<br />
pass during the 2008 Tour de France.<br />
This all when he was only 21 years old!<br />
We are missing John Lee in<br />
the Tour de France, but know he is still<br />
recovering from extensive hip surgery.<br />
The good news is that all is going well<br />
and that he should be ready to race<br />
again at the end of August. I am sure<br />
all at <strong>Fat</strong> <strong>Tracks</strong> wish him well, and we<br />
hope to see him racing at the top level<br />
soon again.<br />
For more information on John<br />
Lee and his cycling, click here: http://<br />
www.teamsky.com/profile/0,27291,1754<br />
3_6638057,00.html<br />
A regular stretching routine has<br />
proven to increase flexibility and<br />
produce positive benefits within<br />
muscles and joints. Flexibility aids in<br />
injury prevention, helps to minimize<br />
muscle soreness, and improves<br />
efficiency in all physical activities.<br />
Good flexibility has been shown<br />
to increase the range of motion<br />
in joints and increase elasticity of<br />
muscles.<br />
The common school of thought<br />
has been that stretching should be<br />
done during/post warm-up, and after<br />
the workout. Recent evidence has<br />
shown that stretching before the actual<br />
exercise bout (case in point: MTB race)<br />
can actually decrease performance.<br />
However pre-exercise stretching does<br />
not increase the likelihood of injury or<br />
significantly decrease it. A warm-up is<br />
vital before exercise or competition, and<br />
a post exercise bout stretching routine is<br />
not only highly recommended, but can<br />
be seen as essential.<br />
Research studies on hamstring<br />
injuries have shown that athletes with<br />
the lowest flexibility have the greatest<br />
chance of injury. The type of increased<br />
flexibility needed for reducing injury<br />
does not come from doing stretching<br />
exercises right before the activity; rather<br />
the increased flexibility required for<br />
fewer injuries comes only from doing<br />
weeks of stretch training.<br />
Additional research has also<br />
shown that regular, intense stretching<br />
for a minimum of 10 minutes will bring<br />
some major beneficial changes in<br />
neuromuscular-tendon units. Increased<br />
strength and endurance gains as well as<br />
improved flexibility and mobility have<br />
also been reported.<br />
To download the full document, please<br />
click HERE.